8x 1min 30sec @ 100% of 1mi pace, 1min 30sec @ 65% of 1mi pace
2min 40sec from 65 to 50% of 1mi pace
Workout overview
Duration: 31m 40s
Zone distribution
Z1: 1m
Z2: 17m
Z3: 1m
Z4: -
Z5: 12m
Z6: -
4%
53%
4%
0%
38%
0%
In this workout, inspired by superstar British long-distance runner Jo Pavey, we'll tackle 8 reps of 90sec at your 1 mile pace and 90sec recovery. These intervals are great for getting some speed work in, so try to up your leg turnover a bit during the work periods!